Name: Playbook - Chelsea Hofer - Strong Arms - Day 15
Uploaded: 2024-03-31T21:21:18.131Z
Duration: 10 min
Description: Strong Arms - Day 15

Triceps and chest! Grab your weights, yoga mat, and a chair or bench 💪🏻

- Begin by lying supine mat with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Press

- Grab dumbbells and hold about shoulder width apart
- Stand straight up with your feet about shoulder width apart as well.
- Let your arms hand with the weight and then bend over at the waist until the barbell or dumbbells reaches your knees.
- Now pull the barbell or dumbbells up to your stomach with your arms.
- Lower your arms back down and then stand back up.

RDL Row

- Hold both dumbbells in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Dumbbell Upright Row

Circuit 1

- Lying on your back, hold a pair of dumbbells directly above your sternum, palms facing each other
- Pull your shoulder blades together, and slightly stick out your chest. Raise both dumbbells to until arms are extended.
- Pause, and then bring the dumbbells back to the starting position.

Neutral Grip Chest Press

- Hinge at the hips and come down with a neutral spine
- Pull the db up engaging your lats 
- Keep your core tight focus on a slow controlled movement

30 seconds right | 30 seconds left

Lawn Mower Row

Circuit 2

- take a deep breath in and brace your core
- lower the barbell towards the outside of ribcage
- once the elbows makes contact with floor, explosively push it up

Reverse Grip Bench Press

Finisher

Strong Arms - Day 15

Ohoud

Nice quick arm working, definitely feeling strong!

Lindsey

Anna

Strong Arms - Day 1

Don’t let the 10 mins fool you - this really works your arms 😅

Cady

Sahel

Strong Arms - Day 2

Arms are like jello 😝💪🏻 Love it!

Amanda

Strong Arms - Day 3

Strong Arms - Day 4

Strong Arms: Week 2 - Class 5

Strong Arms - Day 6

Strong Arms - Day 7

Βαλεντινη Χουστη

Strong Arms - Day 8

I’m gonna feel this one tomorrow, but it’s so worth it!

Strong Arms - Day 15

More workouts from Chelsea Hofer